I often get asked for kettlebell cardio workouts, these are specific workouts that increase the heart rate fast.
Most kettlebell exercises use large multi-jointed movements which rely on hundreds of muscles being activated at a time.
The more muscles that you use the greater the demands on the cardiovascular system as it produces oxygen to power the movement.
Below I’ve listed 25 kb cardio workouts that will elevate your heart rate quickly starting with the most basic for beginners and finishing with the more complex.
5 Beginners Kettlebell Cardio Workouts that Don’t Use the Kettlebell Swing
If you are new to kettlebell training then you can still achieve an excellent cardio workout without using the kettlebell swing.
These beginners cardio workouts will help you master the basics and provide you with a solid foundation for building upon.
Learn more: 4 steps to master the kettlebell swing for beginners
Workout 1
- Kettlebell Single Arm Deadlift – Left x 30 seconds
- Kettlebell Single Arm Deadlift – Right x 30 seconds
- Repeat 2-4 times
The perfect start for beginners.
The single arm deadlift programs the hip hinge movement which uses most muscles in the body but in particular the hamstrings, quads, glutes, core and back.
All beginners should master this exercise before progressing onto the kettlebell swing for cardio, clean, and snatch.
This is our strongest movement pattern so provided your technique is good don’t be afraid to really load up this exercise with a good sized kettlebell.
Progress to 45 seconds and even 60 seconds on each side before changing.
Discover more: 5 kettlebell exercises all beginners should start with
Workout 2
- Kettlebell Goblet Squat x 30 seconds
- Kettlebell Single Arm Deadlift – Left x 30 seconds
- Kettlebell Single Arm Deadlift – Right x 30 seconds
- Repeat 2-4 times
The goblet squat is one of the most important full body kettlebell exercises.
Ensure that you squat down so your thighs are at least parallel with the floor in order to fully activate your buttocks.
As well as being a huge kettlebell cardio exercise the goblet squat will also strengthen the legs, hips, buttocks, core and back muscles.
Mixing the goblet squat with the single arm deadlift exercise produces a great full body kettlebell cardio circuit.
Learn more: 7 kettlebell squats you need to know
Workout 3
- Kettlebell Bob & Weave x 30 seconds
- Kettlebell Single Arm Deadlift – Left x 30 seconds
- Kettlebell Single Arm Deadlift – Right x 30 seconds
- Repeat 2-4 times
The kettlebell bob and weave exercise introduces some lateral movement into your kettlebell training.
Moving sideways targets different muscles in the legs and buttocks from the regular lunge or squat based exercises.
Again adding in the single arm deadlift gives you a great combination workout hitting hundreds of muscles in the body.
Workout 4
- Kettlebell Goblet Squat x 12 reps
- Kettlebell Sit and Press x 6 reps
- Repeat 2-4 times
For this workout we are adding the kettlebell sit and press into the mix.
The kettlebell sit and press creates mobility in the hips, conditions the core muscles and develops the shoulders.
Actively moving from the kettlebell goblet squat and then down into the sit and press creates a peripheral heart action.
The heart has to work hard during this combination as the blood is shunted from the top squat position down to the lying sit and press exercise.
Try to complete all circuits without resting in between exercises.
Want more? Top 7 floor based kettlebell core exercises
Workout 5
- Kettlebell Clean – left x 60 seconds
- Kettlebell Clean – right x 60 seconds
- Repeat 2-4 times
The kettlebell clean is a full body exercise that many beginners find difficult to master.
Taking the time to get great at this kettlebell exercise is well worth the effort.
Once you can perform the kettlebell clean well you can segue into so many other exercises from the racked position as you will see later.
Once you have mastered this exercise don’t be afraid to go heavy and really experience the cardio benefits this workout has to offer.
I still remember performing this workout with a 32kg on a roof top in London and feeling the benefits for days afterwards.
Discover more: Stop banging your wrists and clean like a pro
Workout 6
- Kettlebell Clean – left x 5 reps
- Kettlebell Racked Squat x left 5 reps
- Kettlebell Clean – right x 5 reps
- Kettlebell Racked Squat x right 5 reps
- Repeat 2-4 times
This is our first kettlebell complex workout and demonstrates how you can flow from one exercise to the next.
The kettlebell racked squat uses the same squatting movement pattern as the goblet squat except the kettlebell is held with just one hand.
Mixing the kettlebell racked squat with the kettlebell clean keeps the heart rate elevated throughout the workout.
Try to maintain a lively pace throughout the full workout.
Workout 7
- Kettlebell Clean – both sides x 30 seconds
- Kettlebell Racked Reverse Lunge – both sides x 30 seconds
- Kettlebell Racked Squat – both sides x 30 seconds
- Repeat 2-4 times
Let’s really ramp thing up by adding a third kettlebell exercise to the kettlebell complex above.
The racked reverse lunge focuses deep into the buttocks as well as being a huge cardio based exercise.
You should really start to feel the flow with this kettlebell circuit.
Try to move from one exercise to the next without putting the kettlebell down until the end of the kettlebell racked squats.
You can use a timer to beep every 30 seconds so you know when you should change exercises.
Learn more: 16 kettlebell lunge variations for strong legs and buttocks
4 Kettlebell Swing Cardio Workouts
The kettlebell swing is one of the most important and effective of all the kettlebell exercises.
Mastering the kettlebell swing will open up a whole new set of exercise choices as well as combinations.
If you want to improve your cardio using kettlebells then this exercises is a must!
Learn more: 7 kettlebell swing mistakes that will cause back pain
Workout 8
- Two Handed Kettlebell Swing x 20 reps
- Push Ups x 10 – 1 reps
- Repeat reducing the push ups by 1
Here we combine the full body two handed kettlebell swing with the push up exercise.
The two handed kettlebell swing uses most muscles in the body except the chest, the push up adds the chest element.
You will complete 10 rounds of the workout reducing the push ups by 1 each round.
At the end of the workout you will have completed 200 kettlebell swings and 55 push ups.
Under 10 minutes is an excellent achievement.
Learn more: Why I don’t recommend the American kettlebell swing
Workout 9
- One Handed Kettlebell Swing – left x 25/20/15/10/5 reps
- One Handed Kettlebell Swing – right x 25/20/15/10/5 reps
- Repeat reducing the reps by 5 each round
The one handed swing has all the benefits of the two handed swing but it also adds a rotational element for the core muscles to resist.
You can either perform the one handed swing on one side and put the kettlebell down or change hands mid flight.
Be sure to have mastered the two handed kettlebell swing before moving on to this variation.
Related: Are you ready for the one hand kettlebell swing
Workout 10
- Two Handed Swing x 10 reps
- Alternating Kettlebell Swing x 10 reps
- One Handed Swing – left x 10 reps
- One Handed Swing – right x 10 reps
- Rest and repeat 2-4 times
This kettlebell swing workout involves the alternating swing which changes hands after each repetition.
Changing hands every rep really switches on the mind and makes the swings more challenging.
You get to practice all the kettlebell swing exercises with this kb cardio workout.
Related: 5 smart ways to supercharge your kettlebell swing workouts
Workout 11
- Kettlebell Lateral Swings – left x 30 seconds
- Kettlebell Lateral Swings – right x 30 seconds
- Rest 15 seconds and repeat 2-5 times
A much more advanced variation of the kettlebell swing exercise that involves swinging the kettlebell out to the side.
You will get great rotation through the body for this exercise, working deep into the core muscles.
Care must be taken not to hit the front knee as the kettlebell comes across the body.
Watch a Video of the Kettlebell Lateral Swings below:
9 Kettlebell Cardio Circuits That Flow
These kettlebell cardio circuits are designed to have a natural flow.
You should be able to move from one kettlebell exercise to the next without putting the kettlebell down.
The ability to flow will not only keep your heart rate elevated for longer but also add to the enjoyment of these kettlebell cardio workouts.
Plus, they will save you a lot of valuable time!
Workout 12
- Kettlebell One Handed Swing x 30 seconds each side
- Kettlebell Clean and Press x 30 seconds each side
- Kettlebell Racked Squat x 30 seconds each side
- Rest and repeat 2-4 times
For this kettlebell cardio workout we add in the large full body exercise of the clean and press.
You should feel the flow through this circuit as you move from one exercise to the next.
Try to avoid putting the kettlebell down in between exercises.
Again an interval timer is useful here to beep every 30 seconds when it’s time to change exercises.
Workout 13
- Kettlebell Bob and Weave x 20 reps
- Two Handed Kettlebell Swing x 15 reps
- Kettlebell Two Handed Squat and Press x 10 reps
- Rest and repeat 2-4 times
The two handed squat and press is an excellent full body cardio exercise.
For this kettlebell cardio workout we use 4 of the important movement patterns: lunge, squat, deadlift and press.
Make sure that you do not cheat the squat movement and get your thighs down to at least parallel with the floor to activate your buttocks correctly.
Related: How to master the kettlebell thruster exercise
Workout 14
- Kettlebell Lunge with Rotation x 60 seconds
- Alternating Kettlebell Swings x 60 seconds
- Two Handed Kettlebell Squat and Press x 60 seconds
- Rest and repeat 2-4 times
Be prepared for some serious heart raising action with this kettlebell workout.
The kettlebell lunge with rotation is surprisingly more difficult than you may expect.
Alternate sides for each repetition of the kettlebell lunges taking first one leg back and rotating over the front leg before switching legs.
Don’t rush through the lunge exercise and ensure your back knee gets as close to the floor as possible with every repetition.
Workout 15
- One Handed Kettlebell Swing x 30 seconds each side
- Kettlebell Clean x 30 seconds each side
- Kettlebell Reverse Lunge x 30 seconds each side
- Kettlebell Thruster x 30 seconds each side
- Rest and repeat 2-4 times
The kettlebell thruster or one handed squat and press is one of the most demanding of all the kettlebell exercises.
You should have mastered the two handed squat and press before advancing onto the kettlebell thruster.
Be sure to complete a full deep squat before driving up and using your momentum to press the kettlebell overhead.
Try to get through this complete kettlebell circuit without putting the kettlebell down.
Using a timer that beeps every 30 seconds is a simple way to ensure fluent changes.
Workout 16
- Two Handed Kettlebell Swing x 30 seconds
- Kettlebell Side Lunge x 30 seconds each side
- Push Ups x 30 seconds
- Rest and repeat 2-4 times
This demanding cardio workout will work your full body hard in 2 different directions.
The kettlebell side lunge is a tough kettlebell exercise that requires good hip mobility and single leg strength.
Start gradually with the lunges and progressively get deeper and deeper as you warm up the movement.
The deeper the kettlebell side lunges are the more buttock and leg muscle activation achieved.
Workout 17
- One Handed Kettlebell Swing x 30 seconds each side
- Kettlebell Racked Squat x 30 seconds each side
- Kettlebell Clean x 30 seconds each side
- Kettlebell Reverse Lunge and Press x 30 seconds each side
- Rest and repeat 2-4 times
For this kettlebell cardio workout we add in the kettlebell reverse lunge and press.
The kettlebell reverse lunge and press is a big full body movement that requires a huge amount of energy and thus makes it very cardiovascular.
As with the other kettlebell circuits try to flow from one exercise to the next without putting the kettlebell down in between exercises.
Workout 18
- One Handed Kettlebell Swing – left x 10-1 reps
- Kettlebell High Pulls – left x 10-1 reps
- One Handed Kettlebell Swing – right x 10-1 reps
- Kettlebell High Pulls – left x 10-1 reps
- Repeat reducing the reps down by one each round
The kettlebell high pull is one of the most cardiovascular of all the kettlebell exercises and is very high paced.
Try to keep your elbow up and wrist tight as you pull the kettlebell towards you.
This kettlebell aerobic workout should flow from one side to the other. After each round reduce the amount of repetitions down by one.
At the end of the workout you will have performed 110 kettlebell swings and 110 kettlebell high pulls.
Learn more: How to master the kettlebell high pull exercise
Workout 19
- One Handed Kettlebell Swing x 10 reps
- Kettlebell High Pulls x 10 reps
- Kettlebell Snatch x 10 reps
- Repeat on the other side
These 3 kettlebell exercises work beautifully together in order to make a super effective kettlebell workout for cardio.
The kettlebell snatch is another full body exercise that will raise your heart rate quickly.
Feel the flow as you progress higher and higher from the swing to the high pull and finally the snatch.
After a full circuit on both sides rest and repeat 2-4 times.
Discover more: Ultimate guide to the kettlebell snatch
Workout 20
- Kettlebell Snatch x 10 reps each side
- Kettlebell Double Lunge x 8 reps each side
- Rest and repeat 2-4 times
The kettlebell double lunge is extremely cardiovascular and pair it with the full body kettlebell snatch and you have a great cardio workout.
In order to complete 1 repetition of the kettlebell double lunge you need to lunge both forwards and backwards without putting your foot down in between.
I guarantee that you will be amazed at how cardiovascular these 2 combined kettlebell exercises can be.
Watch the kettlebell double lunge below:
5 Kettlebell Cardio Exercises That Will Test Your Kettlebell Skills
If you have mastered all the kettlebell exercises above and want more of a challenge with your workouts then these are for you.
I recommend that you practice the kettlebell exercises extensively before attempting any of these kettlebell cardio workouts fully.
Workout 21
- Kettlebell Deck Squat x 5 reps
- Push Ups x as many as possible
- Rest and repeat 2-4 times
The kettlebell deck squat takes you from the standing position down to the floor up into a hip bridge and then back to standing again.
It’s a full body kettlebell exercise that will certainly raise your heart rate.
You will need good hip mobility in order to perform the kettlebell deck squat.
Getting down is not usually the problem it is getting your feet under yourself on the way back up that is more tricky.
Use the momentum of the kettlebell in order to throw yourself back up.
Workout 22
- Kettlebell Pistol Squat x 1 reps on both sides
- Kettlebell Pistol Squat x 2 reps on both sides
- Kettlebell Pistol Squat x 3 reps on both sides
- Repeat adding one rep each round and see how high you can get
The ultimate single leg kettlebell exercise is the kettlebell pistol squat.
Due to the huge amount of muscle activation and strength involved this kettlebell exercises is very cardiovascular.
You will want to practice without a kettlebell first before advancing to the kettlebell version.
Using a resistance band, strap or TRX attached in front of you can be a great help when practicing the movement.
Learn more: Master the kettlebell pistol squat with 5 progressions
Workout 23
- Kettlebell Side Lunge and Clean x 10 reps each side
- Kettlebell Two Handed Swing x 20 reps
- Rest and repeat 2-4 times
The kettlebell side lunge and clean is a technical movement that involves good movement skills and technique.
As you step to the side lower the kettlebell and then clean the kettlebell as you return to standing.
Be careful as you fatigue during this workout and make sure to keep your chest up throughout.
Watch the kettlebell side lunge and clean below:
Workout 24
- Kettlebell Side Stepping Swing x 60 seconds
- Rest and repeat 2-4 times
This is a technical version of the standard two handed swing that involves stepping to the side for each kettlebell swing.
You will need to keep your mind sharp and focus in order to keep the timing and rhythm correct.
Don’t attempt this kettlebell swing variation until you are very comfortable with all the other kettlebell swing exercises.
Watch the side stepping kettlebell swing below:
Workout 25
- Kettlebell Clean, Squat and Press x 10 reps each side
- Kettlebell Reverse Lunge x 10 reps each side
- Rest and repeat 2-4 times
A monster full body exercise that combines 3 kettlebell exercises in one; the clean, squat and press.
Very cardiovascular in nature and requires a good degree of focus throughout.
The kettlebell reverse lunge adds the final touches to a very cardio based kettlebell workout.
You can even spice this workout up by using 2 kettlebells rather than 1.
Watch the kettlebell clean, squat and press below:
Conclusion
Above I have listed 25 kettlebell workouts for cardio.
In order to keep kettlebell workouts cardiovascular in nature you need to use full body movements that use as many muscles as possible as well as keeping the rest periods to a minimum.
Some workouts involve moving from standing positions to ground positions, this adds additional demands on the heart.
I’ve also tried to include a variety of kettlebell cardio workouts for those from various different skills levels whether using the kettlebell swing or not.
As with all individual kettlebell workouts these do not constitute a formal training program.
In order to make progress and achieve substantial gains you need to follow a progressive workout program over a series of weeks.
Best of luck and enjoy the workouts.
Have you tried any of these kettlebell cardio workouts? Let me know below…
FAQ
Kettlebell exercises use hundreds of muscles at once and the more muscles you use the greater the demands on the cardiovascular system as it produces oxygen to power the movement.
One study stated that 20 minutes of continuous kettlebell training was about the same as running at a six-minute mile pace. The term “enough” always depends on your physical attributes and your goals.
Pick 3-5 full body exercises like the swing, thruster and lunge. Perform each exercise for 60 seconds without taking a rest between exercises. Rest for 60 seconds and repeat 3 – 5 times.
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